He was out of shape and overweight at 325 pounds. Now he’s fit, motivated, and 154 pounds lighter
Before: 325 pounds
After: 171 pounds
Cephas Bracey started packing on the pounds after injuring his back. His inactive lifestyle, coupled with a lousy diet, left him weighing more than 300 pounds. He couldn’t complete basic tasks, like push a lawnmower or walk upstairs, without feeling winded.
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The Turning Point
Cephas had been dissatisfied with his appearance for a while, but after an unpleasant experience trying on a tux for his brother’s wedding, he knew he had had enough. Staring at the wedding photos in November 2009, he couldn’t believe what he looked like. The next week, he started a weight loss program he designed himself.
The plan cut back calories with a balanced diet, roughly 50 to 60 percent carbs, 10 to 20 percent fats, and 25 to 30 percent proteins. He started walking slowly on a treadmill 30 minutes a day. As he made progress, he relied on interval training to get into running shape. He devoted 1 hour a day to cardio, except Sundays. Now he runs about 5.5 miles a day. When he was losing weight, he weighed himself every Sunday, and when he reached his target number for the week, he allowed himself one food treat. Then he started incorporating resistance exercises into his regimen after tackling his cardio workouts.
He enjoys the challenge that exercise gives him every day. A newly certified personal trainer inSykesville,Md., he wants to use his success and knowledge to help others make necessary changes to lead a healthy life.
Cephas knew the hard work had paid off when he was able to revisit department stores and stock up on a new wardrobe, instead of ordering clothes online. “I also liked the way people looked at me when I saw them again. I felt like the old me.”
Be patient. Consistency and patience are huge elements of any weight loss program. “If you lose 2 pounds a week for 52 weeks straight that totals 104 pounds in a year. People have to remember that weight loss doesn’t just happen overnight.”
Always stay positive. “I never let it get me down when I didn’t reach my goal. It only made me work harder and smarter the next week.”